Food Guide Pyramid

Food Guide Pyramid  How to use the Food Guide Pyramid What is a Serving Size? Bread, Cereal, Rice and Pasta Group  You need 6 – 11 servings each day from this group.  This is a good source of vitamins, minerals, and complex carbohydrates  One Serving = - 1 slice of bread - 1 ounce (28 grams) of ready-to-eat cereal - ½ cup cooked cereal, rice, or pasta Vegetable Group  You need 3 – 5 servings each day from this group.  Foods from this group are low in fat and calories, and also good sources of vitamins A and C.  Starchy vegetables, such as potatoes are good sources of complex carbohydrates.  One Serving = - 1 cup raw, leafy vegetables - ½ cup cooked or raw vegetables - ¾ cup vegetable juice Fruit Group  You need 2 – 4 servings each day from this group.  Foods from this group are low in fat, and also good sources of vitamins A and C, potassium, and carbohydrates.  Fruits with edible skin can also supply fiber.  One Serving = - 1 medium apple, banana, or orange - ½ cup chopped, cooked, or canned fruit - ¾ cup 100 percent fruit juice Milk, Yogurt, and Cheese Group  You need 2 – 3 servings each day from this group.  Food from this group are good sources of calcium and protein.  These foods may contain high levels of fat, but choosing low-fat and fat-free versions of these foods can help limit fat intake.  One Serving = - 1 cup of milk - 1 ½ ounces (42 grams) of natural cheese - 2 ounces (56 grams) of processed cheese - 1 cup of yogurt Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group  You need 2 – 3 servings from this group each day.  This group is a good source for protein, B vitamins, iron and zinc.  Also may contain high levels of fat. Try to choose lean meats and poultry, and limit intake of egg yolks, nuts, and seeds.  One serving = - 2-3 ounces of cooked lean meat, poultry or fish - ½ cup of dry beans - 1 egg - 2 tablespoons of peanut butter Fats, Oils, and Sweets  You should limit the amount of fats, oils, and sweets you eat. These foods provide few vitamins and minerals and are high in sugars and fats.  Foods that belong in this group are candy, butter, margarine, salad dressing, soda pop, table sugar, cream, cookies, pies, and doughnuts. Vegetarian Diets  A vegetarian diet is a diet in which vegetables are the foundation and meat, fish, and poultry are restricted or eliminated. There are four types of vegetarian diets: 1. Vegan Diet – excludes foods of animal origin 2. Lacto-vegetarian diet – excludes eggs, fish, meat, poultry 3. Lacto-ovo-vegetarian diet – excludes fish, poultry and red meat 4. Semi-vegetarian diet – excludes red meat Vegetarian Diets Reasons to become a vegetarian:  Health benefits, which include lowering fat intake and lowering your blood cholesterol level.  Less likely to develop high blood pressure, heart disease, diabetes, and breast and colon cancer.  Also easier to maintain a healthful weight. Vegetarian Diets  Consult your parents, doctor, and dietitian before choosing this diet.  Teens need enough protein, B vitamins, and calcium for growth and development.  Two sources of incomplete protein can be combined to provide all the essential amino acids needed.  Vitamin supplements are an option provided by your doctor to make up for missing vitamins.  Dairy products are the best source of calcium, and teens should consult a physician on how to get enough calcium if dairy products are eliminated. Following the Dietary Guidelines  Dietary guidelines are recommendations for diet choices among healthy Americans who are two years of age or more.  Based on research done by the United States Department of Agriculture and the United States Department of Health and Human Services.  The Guidelines are updated every 5 years to reflect advances in medical research Dietary Guidelines 1. Maintain or improve your weight. 2. Balance the food you eat with physical activity. 3. Choose a diet with plenty of grain products. 4. Follow the food guide pyramid. 5. Keep foods safe page 271 Dietary Guidelines 6. Choose a diet with plenty of vegetables and fruits. 7. Choose a diet low in fat, saturated fat, and cholesterol. 8. Choose a diet moderate in sugars. 9. Choose a diet moderate in salt and sodium. 10. Do not drink alcohol. (Adults should do so in moderation. page 271 Using the Dietary Guidelines  A healthful diet is one that has the correct amount of servings from the Food Guide Pyramid each day.  Refer to the Dietary Guidelines for selections of food that you consume to ensure a healthy diet. Reducing the Risk of Disease  Your diet affects your health now and in the future.  A Healthful diet helps you grow and develop and also ensures you have the proper energy to perform your daily activities.  A healthful diet now helps reduce your risk of developing certain diseases as an adult.